Hand and wrist strength is important for all sports, particularly sports such as boxing, wrestling, grappling, and the martial arts. Earlier I introduced the Finger and Knuckle Pushup which are definite "musts" for your workout. Another great way to strengthen the hands and wrists is with a bucket filled with rice or sand.
In Figure 1, I simply grasp down and "squeeze" my hand together into a fist. The rice provides resistance against my squeezing motion. In Figures 2 and 3, I am reaching into the rice and squeezing, while twisting my hand and wrist. You will reach into the bucket and squeeze while rotating in a corkscrew motion. Turn in both directions.
Figure 1 Figure 2 Figure 3
Chair Grab - Hold a chair with one hand. Keep the chair upright and hold as long as you can. This exercise will quickly strengthen your hands and forearms. As your strength increases, bring your hand towards the bottom of the chair leg. As you approach the bottom of the chair, the difficulty will dramatically increase. It may look easy but give it a try!
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Workout Plans that You Can Start Right Here, Right Now. If you want to get in shape, tone up, trim down, or even just boost your fitness and stamina levels, well, youre at exactly the right place to start. But getting into a workout plan isnt the easiest thing in the world. If youve tried to exercise before and found that you things didnt work out for you, then youll undoubtedly already know that there are many ways in which things could go wrong.